We all know the components of a healthy diet, which a priori are considered incredibly useful. For your attention, the most dangerous addictions to useful substances, which have become especially popular recently.
We all know the components of healthy food , which a priori are considered incredibly useful. Many people begin to consume them in large quantities with food products , take appropriate supplements - and all this for the sake of health and preservation of youth. But often the result of such zeal is excess weight, digestive problems and even cancer. Let's find out which substances are not so safe if consumed uncontrollably.
Do not forget about the golden rule: even good things should be in moderation. In the modern world, where recently there has been an unhealthy tendency to hypertrophy proper nutrition , dietary supplements, vitamins , microelements, etc., it is sometimes difficult to find the truth. It has become very fashionable to follow a keto diet, drink cans of omega-3, buy fiber powder (because ordinary vegetables and cereals are no longer trendy) and take everything in a row all year round. The main commandment became: the more, the better, it is useful.
Meanwhile, medicine and specialists do not get tired of repeating: it is necessary to eat and receive substances according to the needs of a specific organism . That is, before starting to take nutritional supplements, switching to a high-protein diet , prescribing vitamins for yourself , it would be good to take tests and consult a doctor. For your attention, the most dangerous addictions to useful substances, which have become especially popular recently.
According to the data of the World Health Organization, an average healthy person needs 0.8-1 g of protein per 1 kg of his body weight, which is usually 11-12% of the daily caloric intake. A physically active person can increase this amount to 1.5 g per 1 kg of body weight. Professional athletes - up to 2 g per 1 kg. Obtaining a complete protein, balanced in terms of amino acid composition, at the rate of 1.2 g per 1 kg of weight, allows you to support and ensure the growth and recovery of all body tissues, even in a physically active person.
What is the danger of exceeding the recommended protein intake:
A heavy load is created on the liver and kidneys - organs responsible for protein metabolism and disposal of its breakdown products.
Decreased endurance and other sports indicators. A good example is the currently fashionable keto diet. According to the latest scientific data, after 3-5 days on this nutrition system , endurance decreases by 25%, since the main energy fuel for this indicator is carbohydrates.
There is an increase in the amount of so-called bad cholesterol in the blood by 35% after 10-12 weeks on a keto diet - high-protein food in this case is also rich in fats, as a rule.
A life-threatening condition can develop - ketoacidosis - a pathological condition due to a high-protein diet , which leads to a very high formation of ketone bodies.
A high-protein diet can also lead to an increase in diuresis, which can lead to dehydration and excessive excretion of trace elements (eg, calcium).
The National Institute of Allergy and Infectious Diseases of the United States found a direct connection between uncontrolled intake of vitamins and food allergies. Briefly, the conclusion of their research can be formulated as follows: the road to food allergy is paved with multivitamins.
The greatest danger is usually fat-soluble vitamins , which have the ability to accumulate in the body . These include vitamins A, D, E, K. An excess of water-soluble vitamins is observed extremely rarely and is usually associated with the intake of medicines, it manifests itself mostly exclusively in allergic skin reactions. Excess vitamins A and D are most often found . The rate of consumption of vitamin A is 1-1.5 mg/day, vitamin D is 0.007-0.012 mg/day.
With an excess of vitamin D in the body , which is contained in fish, liver, butter, dairy products , cheeses, such symptoms as loss of appetite, nausea, headache, general weakness, increased temperature, increased excretion of calcium from the body , deposits in the kidneys are observed / lungs / blood vessels.
With an excess of vitamin A present in fish oil, the liver of fish and marine animals, egg yolk, dairy products , sweet potatoes, carrots, yellowness of the skin, nausea, vomiting, lethargy / weakness / drowsiness, headache, hyperemia appear. face, painful sensations in the bones of the lower limbs.
With an excess of vitamin E (15 mg/day), which is found in vegetable oils, nuts, wheat bran, and green vegetables, abdominal pain and diarrhea appear most often.
In recent years, many studies have appeared abroad that link the excessive consumption of vitamins with an increased risk of aggressive forms of cancer (National Institute for Cancer Research in the USA, British Government Agency for Food Standards). In our country, these studies were not widely disseminated either in the scientific press or in the public press.
Not only an adequate source of trace elements is important, but also their certain balance in the body . Otherwise, health problems will begin.
An excess of potassium (milk, vegetables, legumes, dried fruits) relative to sodium can cause a malfunction of the cardiovascular system.
Calcium (dairy products , green vegetables, legumes) must be in the first relationship with phosphorus and magnesium to have a positive effect on the body . Its excess leads to a deficiency of magnesium and phosphorus and vice versa.
An excess of zinc (meat, offal, poultry, seafood, eggs, grains, legumes) leads to a decrease in high-density lipoproteins (this is the so-called good cholesterol).
Selenium, chromium, copper in excessive doses are toxic. Selenium (wheat and rye flour, garlic, seafood, meat and offal) in high concentrations affects the skin, hair, nails and can cause the development of asthenoneurotic syndrome.
Many doctors recommend taking such supplements every day for everyone. These substances are really useful. The most famous acids of this group are linolenic, eicosapentaenoic and docosahexaenoic acids. The main function they perform is regulatory. They reduce the so-called general inflammation, which leads, among other things, to aging, accelerate the metabolism of fats and carbohydrates, and reduce cravings for foods with saturated fats. However, this does not mean that an excess of products with omega-3 fatty acids or taking supplements without a doctor's prescription will not affect our body in a proper way .
An excess of any fats, including very healthy ones, threatens with excess weight. It is very important to follow their daily proportions recommended by WHO. All fats can account for about 30% of daily caloric intake. Of them, 70% should be vegetable, and 30% - animal.
By the way, contrary to popular opinion, omega-3 fatty acids can be obtained in the required amount from food . The daily norm for middle-aged women varies between 0.8-1.2 g. It can be obtained by eating 100 g of fish (1.4-3 g), oat sprouts (1.2 g), nuts (0.8 -1.2 g).